Power snatch balance of the bar

Crossfit exercises

5K 0 03/11/2017 (last revision: 03/22/2019)

Pressing Snatch Balance is a weightlifting exercise. It is aimed at developing the shoulder ligaments and tendons and increasing strength in the snatch. This exercise is the simultaneous execution of a barbell press from behind the head, holding the bar with a snatch grip, and going into a low sitting position, followed by getting up from a sitting position. By performing this exercise, you develop your balance and sense of balance, which are necessary for the technically correct execution of the snatch and jerk, since your center of gravity is constantly shifting, and the vector of movement of the bar is directed in the opposite direction from you.

The main working muscle groups are the quadriceps, adductors of the thigh, gluteal muscles, abdominals and deltoids.

Strength barbell snatch balance is often confused with barbell snatch balance. Indeed, to a person far from the world of crossfit and weightlifting, it may seem from the outside that the movements are almost identical and the work is done the same, but this is not so. In the power jerk balance of the bar, there is a pressing movement, which includes the deltoid muscles in the work. And the movement itself, in most cases, is performed in a much smoother manner - here we are not training explosive strength, but agility, flexibility and coordination.

Exercise technique

1. Take the barbell off the racks and walk a few steps away from them. The bar is on the trapezium, the gaze is directed forward, the back is straight.
2. Smoothly begin to descend into a low seat, concentrating on the work of the quadriceps. As soon as you start moving down, start squeezing the barbell from behind your head. Hold it with a snatch grip and exhale. There is no synchronicity here, unlike the classic shvungs: the deltas work by themselves, the legs work by themselves.
   
3. Lower yourself down until you touch your hamstrings to your calf muscles. The load should be distributed in such a way as to squeeze the bar all the way up and straighten the elbows at the same time as lowering to a low seat in full amplitude.
   
4. After a short pause at the bottom, start standing up. At the same time, hold the bar in outstretched arms above you, as in the overhead squat. After the final ascent, lower the projectile onto the trapezoid and repeat everything from the beginning.
   

Crossfit training complexes

We bring to your attention three training complexes containing a power jerk balance for crossfit training.

Watch the video: Snatch Mobility Drills (September 2025).